How should women approach exercise? | Alyssa Olenick, PhD (Part 1)

The Proof with Simon Hill

Simon Hill

Nutrition, Health & Fitness, Self-improvement, Education

4.9 • 2.9K Ratings

🗓️ 18 March 2024

⏱️ 96 minutes

🔗️ Recording | iTunes | RSS

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Summary

Episode #305. Transform your fitness approach with Dr Alyssa Olenick's expert guidance on female-specific exercise strategies. With most mainstream exercise guidance based on research primarily undertaken on men, this episode offers much-needed insight into how women can optimise their training program. In part one of this two-part series, Dr Olenick brings the research on exercise for women into the spotlight. You’ll learn about how to design an optimal program, including exercise frequency and intensity, what type of training to do, and whether you should be synching training to your menstrual cycle. We also cover when and what to eat, highlighting the importance of carbohydrates, protein, and getting enough calories. Specifically, we discuss: Introduction (00:00) Overview of Alyssa Olenick's Research (04:58) Exploring Gender Disparities in Sports Science Research (07:47) Should Exercise Guidelines Differ for Men and Women? (13:10) Aligning Exercise with Women's Menstrual Cycles: Myth vs. Science (16:50) Is There Sufficient Evidence for Gender-Specific Exercise Recommendations? (21:22) Should You Exercise When Feeling Tired (28:08) Comparing the Benefits: Frequent Moderate vs. Less Frequent Intense Workouts (36:35) Optimal Exercise Strategies for Women (43:15) Combining Cardio and Strength Training: Same Day or Separate? (54:21) The Role of Carbohydrates in Training Effectiveness (58:08) The Impact of Carbohydrate Restriction During Workouts (1:03:35) Identifying Signs of Low Energy Availability (1:06:43) Protein Requirements for Women: How Much Is Needed? (1:14:22) Strategies for Increasing Carbohydrates for Optimal Workouts (1:20:15) Protein Intake Recommendations for the Average Woman (1:24:45) Conclusion (1:32:35) Connect with Dr Alyssa Olenick on Instagram and YouTube, and learn more on her website. You can also listen to The Messy Middle Podcast on Spotify and Apple Podcasts. Sponsors: If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Transcript

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0:00.0	A lot of women were never taught that they can listen to their bodies and manage their pain and their stress or their tolerance and exercise training.
0:08.4	Women aren't sold fitness like males are, but we also weren't ever sold fitness like athletes where I think that some of those
0:13.9	components are what make better fitness programs. The tone body or that lean
0:17.5	body or that fit body that most females are looking for comes from pulling back
0:22.4	the volume and their weight training but
0:24.0	driving up that intensity. I think one of the biggest mistakes that women make when it
0:28.4	comes to training is restricting their food and or carbohydrate intake too much too frequently too often or all of the time.
0:35.0	On top of this is there's this big obsession right now in cortisol.
0:38.5	My favorite fact is like do you know what brings down cortisol or reduces the cortisol response to exercise.
0:43.4	Today I sit down with exercise scientist Alyssa Olenek PhD to discuss what an optimal
0:50.0	exercise program for women looks like And whether women should be approaching exercise, nutrition, and
0:55.8	recovery, just like men do, or if they require a unique approach specific to their anatomy
1:01.5	and physiology.
1:03.0	This was a three and a half hour conversation,
1:06.0	so we've split it into part one and part two
1:09.0	to make it a little more digestible.
1:12.0	Across the two parts, you'll learn about myths related to women
1:16.2	and exercise, whether women should approach resistance training and cardio differently to men,
1:21.6	how to set up resistance training to grow a
1:24.3	particular muscle group, for example your booty, why restricting calories and or
1:29.3	carbohydrates might be holding back your progress in the gym.
1:33.0	How to know that your sets in the gym are effective.
	...

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